vegetarian Archives - Page 6 of 9 - ZestyKits - Regina Meal Kits, Recipes and Meal Prep

Vegetable pizza

Posted on by

It’s pizza night! This bell pepper and pesto pizza is going to be a favourite. Take out has nothing on this comfort dish. This pizza is made with fresh pizza dough from the Italian Star Deli and topped with pesto, baked mushrooms, onions, bell peppers and mozzarella. Rolling this pizza dough and pilling it high with roasted vegetable will awaken your inner chef.

Zesty Tip: Pizza dough:

FREEZE your dough If you will not use it by the best before date.
WARM your dough to room temperature for an hour before rolling it. It will keep its’ shape easier.

Featured Saskatchewan Products

You will need

Preparation

1

Setup & prepare the vegetables: Preheat the oven to 400F. Rinse and dry all produces. Dice the onion. Slice the bell pepper and the mushroom.

2

Cook the vegetables: Place the onion, bell peppers and mushrooms on a lined baking sheet. Drizzle the vegetables with oil, season with salt & pepper and the Italian spice blend. Combine to evenly coat the vegetables. Cook for 15 minutes.

Once the vegetables are cooked, take them out of the oven and increase the temperature to 450F to bake the pizza.

3

Roll the dough: lightly dust a clean counter surface with flour (1 tbsp, 2 tbsp, 3 tbsp). Lightly coat the pizza dough with flour. Roll the pizza dough to 1/2 cm thick. If the dough is sticky, dust it and the counter with more flour. Place the pizza dough on the lined baking sheet. Use your hands to pull and shape the pizza dough. Gluten- Friendly: Skip this step. The dough is ready for toppings.

4

Assemble, bake & serve: Transfer the pizza dough to the baking sheet. Use your hands to pull the dough and shape it as desired. Place the pesto evenly across the pizza. Garnish with the Italian spiced veggie ground, the mushrooms, onion, bell peppers and mozzarella.

Bake in a 450F oven for 15 minutes. Cut and serve.

Gluten-Friendly: Bake 8-10 minutes or until the mozzarella is golden.

*Gluten Friendly 2 portion plan note: the Gluten Free Pizza dough is inside your delivery bag as it is too large to fit inside the meal box. Keep the Gluten Free Pizza dough in the fridge or freezer.

Bon Appétit!

What's in my kit

Included

2 portions

4 portions

onion

mushrooms

50 gr

100 gr

150 gr

Italian spiced veggie ground

100 gr

200 gr

300 gr

bell pepper

Italian spice blend

1/2 tsp

1 tsp

1 1/2 tsp

pizza dough

250 gr

500 gr

750 gr

Pesto

2 1/2 tbsp

5 tbsp

7 1/2 tbsp

mozzarella

1/2 cup

1 cup

1 1/2 cup

Dr. Herrington's Health Fact

Regina Naturopathic

BASIL
Basil is one of the key ingredient of pesto. One study, using a type of basil called Holy Basil, found that people who took the extract, felt less anxious, stressed, and depressed.

Recommended Wine Parings

CAMPO VIEJO TEMPRANILLO
Medium ruby in colour with a hint of garnet; the aromas entice you with notes of juicy red berry fruits, leather, vanilla and cloves; on the palate it is extra dry, medium-bodied and ripe with flavours of raspberry, cherry, vanilla and sweet spices.
Region: Rioja, Spain
Alcohol: 13%
Price (SLGA): $15.99

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce pesto to children as they may not like it’s flavour right away. You can easily swap the pesto by tomato sauce or combine the pesto with tomato sauce for a flavour kids are more used to.

Making this recipe with kids?
Ask the child to help by completing step 4.

Roll the dough

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional value

Coconut beet soup

Posted on by

This weather is screaming warm cozy foods! This soup is a perfect comfort dish. It’s delicious, light, filling and gorgeous! This healthy coconut beet soup is garnished with stunning beet slices and pea shoots from Acre 10 Gourmet Greens and is served with a warm ciabatta bun. Put on your favourite pj and get ready for a cozy dinner!

Note: Because your kit is filled with local and seasonal ingredients, some ingredients shown in the picture may be substituted.

Featured Saskatchewan Products

Tools

blender
knife
cutting board
vegetable shredder
large pot
baking sheet

Preparation

1

Prepare the vegetables for the soup: Wash and rinse all produce. Dice the onion in 1 cm dices. Peel the potatoes and beets (except one) and cut in 1 cm dices.

IMPORTANT: ensure to set aside 1 small beet for decoration.

2

Cook the soup: In a large pot on medium high, add oil (1/2 tsp, 1 tsp) and onion and cook for about 5 minutes until tender. This should take about 5 minutes.

Once the onions are tender, add salt (1/4 tsp, 1/2 tsp), pepper (1 pinch, 1/8 tsp), herbes de Provence & garlic powder, potato dices, beet dices and water (4 cups, 8 cups). Note that you can adjust the amount of water based on how thick you like the soup. We recommend adding water until it just covers the vegetables in the pot.

Bring the soup to a boil on high heat and cook about 20 minutes until the beets and potato are fork tender.

When the vegetables have 10 minutes left too cook, turn on the oven to 430F to heat the ciabatta buns.

3

Add the coconut mylk: Set aside about 1 tsp of coconut mylk & vegetable stock concentrate per serving to garnish. Add the rest of the coconut mylk & vegetable stock concentrate to the soup.

4

Blend the soup: Place the soup in the blender and blend until smooth, about 1 minute. If required, blend the soup in 2 batches to ensure the blender is not overfilled. Return the blended soup to the pot. Combine. Taste and adjust salt and pepper based as desired.

5

Prepare the toppings & warm up the buns: Cut the ciabatta buns in 2 and place them on a baking sheet, cut side down. Heat in the oven for about 2 minutes. Peel the beet set aside on step 1 and slice it as thin as possible.

6

Assemble and serve: In individual bowls, place the soup, Garnish with the coconut mylk and vegetable stock concentrate that you set aside in step 3. Garnish with the pea shoots and slices of beet To prevent the beet slices from sinking in the bowl place the slices flat on the soup. Serve with a warm ciabatta bun.

Note: Because your kit is filled with local and seasonal ingredients, some ingredients shown in the picture may be substituted.

bon appétit!

Ingredients

Included

2 portions

4 portions

potato

350 gr

700 gr

beet

400 gr

800 gr

onion

1 small

1 medium

herbes de provence & garlic powder

1 1/2 tsp

3 tsp

coconut mylk & vegetable stock concentrate

3 tbsp

1/3 cup

ciabatta bun

pea shoots

3 gr

6 gr

oil*

1/2 tsp

1 tsp

salt*

1/4 tsp

1/2 tsp

pepper*

1 pinch

1/8 tsp

water*

4 cups

8 cups

Dr. Herrington's Health Fact

Regina Naturopathic

BEET
Beets are high in a compound called nitrates. When we consume nitrates, bacteria in our saliva converts this to nitrites which increases the bioavailability of nitric oxide. This increase in nitric oxide from consuming beets, or beetroot juice, has been shown to lower blood pressure, improve exercise performance, and support health lung function

Cooking with kids

Cooking for kids?
Go easy on the radish shoots and raw beet slices for kids as they may not like their flavour.

Making this recipe with kids?
Ask the child to help by completing step 3 & 6:

Add the coconut mylk
Assemble & Serve

Recommended Wine Pairing

DEINHARD RIESLING MOSCATO
A unique blend of German Riesling with the fruitiness of Moscato.
Region: Germany
Colour: White
Alcohol: 10%
Price (SLGA): $16.00

GEORGE DUBOUEF BEAUJOLAIS NOUVEAU
Beaujolais Nouveau is a red wine made from Gamay grapes from the Beaujolais region of France. Beaujolais nouveau is a purple-pink wine reflecting its youth, bottled only 6-8 weeks after harvest. The method of production means that there is very little tannin. Released worldwide on the third Thursday of November every year.
Region: Beaujolais, France
Colour: Red
Alcohol: 12%
Price (SLGA): $16.48

Tags

Note: We cannot guarantee any dish is allergen free.

Nutritional Information

Black garlic beet burger

Posted on by

These burgers are a delicious and easy meal that the whole family will love! Did you ever hear of black bean beet patties? They have the perfect balance of crispiness and juiciness. These burgers are topped with a black garlic sauce, mixed greens and goat cheese. The burgers are served on ciabatta buns with a side of oven fries.

Featured Saskatchewan Products

you will need

knife
pan
cutting board
non-stick sheet or parchment paper
2 baking sheet
vegetable shredder
strainer or colander
fork or potatoe masher

Preparation

1

Setup & cut the fries: Wash and rinse all produce. Preheat the oven to 450F

Peel the potatoes and cut in fries shape, 1/2 to 1 cm thick.

2

Bake the fries: Place the fries on a lined baking sheet. Drizzle with oil, season with salt & pepper.

Place the fries in an even layer. Bake for 25 minutes.

2

Prepare & cook the vegetables: Peel and shred the beet. Finely cut the onion.

In an oiled pan on medium heat, cook the onion and beets for 5 minutes. Set aside.

4

Make the patty mixture:
Using a strainer, rinse the black beans.

In a bowl, add the black beans. Mash roughly with a potato masher or fork.

To the black beans add: vegetables, chickpea flour and herbes de provences, salt & pepper.

4

Cook the patties: Make 1 patty for each portion of your kit.

In an oiled pan on medium heat, cook the patties for 6-7 minutes per side.

5

Prepare the toppings & warm up the buns: Cut the ciabatta buns in 2 and place them on a baking sheet, cut side down. Heat the buns in the oven for about 1-2 minutes.

6

Warm the buns & assemble: Cut the ciabatta buns in 2. Heat the ciabatta buns in the oven at 450F for 1-2 minutes.

Place a patty on each bun. Garnish each burger with truffle & black garlic sauce, mixed greens and goat cheese. Top each burger with the top bun. Serve with baked fries. Bon appétit!

bon appétit!

Ingredients

2 portions

4 portions

6 portions

potatoes

340 gr

680 gr

1120 gr

beet

75 gr

150 gr

225 gr

onion

1 small

2 small or 1 medium

1 large or 2 medium

black beans

150 gr

300 gr

450 gr

chickpea flour and herbes de provence

3 tbsp

1/3 cup

9 tbsp

ciabatta bun

mixed greens

15 gr

30 gr

45 gr

truffle black garlic sauce

1/4 cup

1/2 cup

3/4 cup

goat cheese

20 gr

40 gr

60 gr

Dr. Herrington's Health Fact

Regina Naturopathic

BLACK BEAN
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!

Cooking with Kids

Cooking for kids?
Go easy on the goat cheese for kids as they may not like its flavour.

Making this recipe with kids?
Ask the child to help by completing step 3 & 6:

Make the patties
Assemble & Serve

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Deep garnet colour; intense aromas and flavours of cassis, blackberry fruit, oak, chocolate and vanilla; ripe, soft and juicy on the palate.
Region: California
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

PETER LEHMANN LAYERS WHITE
Semillon, Muscat, Gewürztraminer and Pinot Gris, each add character to the final blend. An attractive pale yellow with green tints, it has aromas of citrus, hints of peach and aromatic lifted spiciness.
Region: South Australia
Colour: White
Alcohol: 11%
Price (SLGA): $17.75

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Prairie pizza

Posted on by

Its pizza night! This roasted beet pizza is packed full of hearty vegetables and will take care of your pizza cravings without you ever having to reach for the phone. The naan bread crust is topped with a cherry and Saskatoon berry balsamic dressing and loaded with savory veggie ground, roasted beets, and onion then topped with balsamic dressed arugula, pumpkin seeds and shaved Parmesan.

Note: You can also serve the dressed arugula as a side salad.

Featured Saskatchewan Producers

You will need

knife
vegetable peeler
cutting board
medium bowls
medium pan
1 or 2 baking sheet
1 or 2 parchment or non-stick liner

Preparation

1

Prepare & cook the vegetables: Heat up the oven to 400F. Rinse and dry all produces. Peel the beets. Cut the onion and beets in thin dices of about 1 cm thick. Place the onion and beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt ( ¼ tsp, 1/2 tsp, 3/4 tsp) and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Cook for about 15 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden. Keep the oven on to heat the pizzas.

2

Cook the veggie ground: In a pan, add the oil (1/2 tbsp, 1 tbsp, 1 1/2 tbsp), heat on medium/high heat. Add the veggie ground & cook about 8 minutes, stirring regularly, until the veggie ground is fully cooked.

3

Prepare the pizza: Once the vegetables and veggie ground are cooked, place them in a medium bowl. Place the naan bread on one or 2 lined baking sheet. Spread the most of the cherry and Saskatoon berry balsamic dressing (3 tbsp, 1/3 cup, 1/3 cup + 3 tbsp ) evenly on the naan breads. Make sure to keep 1 to 2 tbsp of the dressing for the salad. Evenly place the vegetables and veggie ground on the naan breads. Cook the pizza in the oven at 400 for about 5 minutes.

Gluten-Friendly: Use Gluten Free Pizza dough* instead of the naan bread. Bake about 8 to 10 minutes.

4

Assemble the dressed arugula: In a medium bowl, place the arugula and the rest (1 tbsp, 2 tbsp, 3 tbsp) of the cherry and Saskatoon berry balsamic dressing. Combine to coat the arugula with the dressing.

5

Garnish and serve: Place the dressed arugula on top of each pizza, top with shaved parmesan and pumpkin seeds. Serve.

Note: You can also serve the dressed arugula as a side salad.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

veggie ground

100 gr

200 gr

300 gr

naan bread

pizza crust: gf

GF only - 1

GF only - 2

GF only - 3

onion

beets

80 gr

160 gr

240 gr

cherry and Saskatoon berry balsamic dressing

3 tbsp + 1 tbsp

1/3 cup + 2 tbsp

1/2 cup + 3 tbsp

arugula

30 gr

60 gr

90 gr

pumpkin seeds

1 tbsp

2 tbsp

3 tbsp

parmesan

40 gr

80 gr

120 gr

Recommended Wine Pairing

SAWMILL CREEK SAUVIGNON BLANC
A crisp, dry wine with notes of citrus fruit, herbs and a hint of oak.
Region: Canada
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

Tags

Note: We cannot guarantee any dish is allergen free.

Dr. Herrington's Health Fact

Regina Naturopathic

SEASONAL VEGETABLES
Eating seasonal vegetables, ideally local if possible, is not only an important environmental strategy, but also has many health benefits. Vegetables grown in season, have higher soluble vitamins and flavonoids (those disease fighting powerhouses).

Cooking with Kids

Cooking for kids?
Feel free to go slowly introduce arugula, Parmesan and beets as children may not like their flavour. You can also replace the saskatoon cherry balsamic dressing with tomato sauce for children.

Making this recipe with kids?
Ask the child to help by completing step 4 & 5.

Assemble the dressed aregula
Garnish and serve

Nutritional Information

Ratatouille spaghetti

Posted on by

This Mediterranean pasta is the ultimate easy and delicious comfort food. Ratatouille is a traditional French vegetable stew that captures the sun filled flavours of summer. This ratatouille pasta features roasted bell peppers, zucchini, onion. The secret to this delicious tomato sauce is the simple ingredients we use to make it from scratch: Diced tomatoes, tomato paste, water, Herbe de Provence, garlic powder, salt, sugar. We know you will fall in love with this dish just like we did. Simple, flavourful, amazing!

Please note: the basil was replaced with fresh Italian parsley.

Featured Saskatchewan Products

You will need

knife
colander
cutting board
large pan
large pot
baking sheet
non stick liner or parchment

Preparation

1

Set up & cut the vegetables: Preheat the oven to 400° F. Bring salted water to a boil in a large pot. Rinse and dry all produces.

Cut the bell pepper and the onion in medium dice. Cut the zucchini in small dice. Separate the Italian parsley leaves.

2

Cook the vegetables: Place the bell pepper, onion and zucchini on a lined baking sheet. Drizzle the vegetables with oil. Season with salt & pepper. Combine and place the vegetables in a single layer. Cook for 25 minutes.

3

Cook the pasta: Add the spaghetti to the boiling water. Stir, cover and cook for 8 minutes for al dente. Drain in a colander.

Gluten Friendly: Cook the spaghetti for 7 minutes.

4

Drain the pasta: Once the pasta is cooked, drain in a colander or strainer. Place the signature tomato sauce in the pot and heat it for about 5 minutes. Add the pasta back to the pot. Separate the leaves of the parsley.

5

Heat the sauce & chickpeas: Heat the signature tomato sauce and Herbe de Provence chickpeas in a pot for 5 to 10 minutes. Add the spaghetti to the pot. Combine.

6

Combine & serve: Add the roasted vegetables to the pasta. Combine. Garnish with Italian parsley leaves. Serve.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

bell pepper

onion

1 medium

1 large

zucchini

200 gr

400 gr

Herbes de Provence chickpeas

200 gr

400 gr

spaghetti

200 gr

400 gr

Gluten Free spaghetti

Gluten Friendly Only

200 gr

400 gr

signature tomato sauce

1 cup

2 cup

Italian parsley

5 gr

10 gr

Health Tip

Regina Naturopathic

Dr. Craig Herrington, Naturopath

ONION
Onions are high in the flavonoid quercetin, which has been found to improve allergy symptoms and reduce cancer risk. The sulfur compounds help lower blood pressure and prevent platelets from sticking together (which can reduce ones risk of a heart attack or stroke).

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietitian

NEW FOODS
It can take up to 20 different exposures of the same food before some kids may even try it. So keep calm, and offer the same food in different ways.
RECIPE TIP
Feel free to slowly introduce new vegetables to children.
Making this recipe with kids?
Ask the child to help by completing step 5.
– Combine & serve

Recommended Wine Pairing

E&J GALLO FAMILY VINEYARDS CHARDONNAY
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispiness. A lingering finish taste of ripe, red apples.
Region: California, USA
Colour: White
Alcohol: 12%
Price (SLGA): $10.09

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Baked BBQ cauliflower

Posted on by

Have you ever tried Mexican street corn? It is a popular dish in the streets of Mexico! The combination of sweet corn, tangy and spicy chipotle crema with fresh green onion makes an additive side for any summer BBQ. We are pairing it with oven bakes fries and delicious BBQ cauliflower with home made BBQ sauce. You will love it!

Recommended Wine Pairing

BODEGAS SALENTEIN PORTILLO PINOT NOIR
On the nose fruit forward aromas of ripe cherries, strawberries and blackberries. A well-balanced, youthful palate, with soft tannins leading into a long finish.
Region: Argentina
Colour: Red
Alcohol: 14%
Price (SLGA): $13.47

BANROCK STATION UNWOODED CHARDONNAY
Brilliant medium straw colour, fresh, clean, fruit-driven style with aromatic tropical fruit and fresh citrus fruit characters. The soft and subtle palate is full-flavoured with a burst of lifted peach, pineapple and citrus fruit.
Region: Australia
Colour: White
Alcohol: 13%
Price (SLGA): $13.03

Featured Saskatchewan Products

Regina Naturopathic

CORN
Corn is often believed to have limited health benefits, this is a myth. Corn is high in both lutein and zeaxanthin, two compounds that are important for healthy vision.The insoluble fibre in corn feeds the healthy bacteria in the digestion tract, and can promote satiety.

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce cauliflower to kids as they may not like their flavour right away.

Making this recipe with kids?
Ask the child to help by completing step 5:

Garnish & serve

Tools

cutting board
knife
medium bowl
whisk
2 baking sheets
2 parchment paper or non-stick liner
BBQ

Ingredients

Included

2 portions

4 portions

BBQ Cauliflower mix

1/2 cup

1 cup

Maple BBQ sauce

1/3 cup

2/3 cup

Cauliflower

400 gr

800 gr

potato

350 gr

700 gr

corn

chipotle crema

3 tbsp

1/3 cup

green onion

salt*

1/4 tsp + 1/4 tsp

1/2 tsp + 1/2 tsp

pepper*

1 pinch

1/8 tsp

oil*

1/2 tbs

1 tbs

water

1/2 cup

1 cup

Preparation

1

Prepare the batter: Rinse and dry all produces. Preheat oven and the BBQ* to 450 degrees F. In a medium bowl add the bbq cauliflower mix, water (1/2 cup, 1 cup) and salt (1/4 tbs, 1/2 tbs). Combine well with a whisk to ensure there are no lumps. Cut the cauliflower into bite size pieces – about 2-3 cm fleurets. Add the cauliflower to the batter and combine to coat the cauliflower.

*The BBQ will be used to cook the corn. If you don’t have a BBQ you can cook the corn on a baking sheet in the oven for about 10 minutes.

2

Bake the fries: Line a baking sheet with a non-stick sheet or parchment paper. Peel the potatoes and cut in fries shape, about 1 cm thick. Place the fries on the baking sheet. Drizzle with oil (1/2 tbs, 1 tbs), salt (1/4 tbs, 1/2 tbs), and pepper (1 pinch, 1/8 tbs). Combine to ensure even coating and place in an even layer to ensure the potatoes cook evenly. Bake in the oven about 20 minutes or until the potatoes are fully cooked and start to become golden.

3

Bake the cauliflower: Line a baking sheet with non-stick liner or parchment paper. Place the coated cauliflower bites on the baking sheet in a single layer. Bake in the over for about 15 minutes or until the cauliflower is soft. Rinse and dry the bowl used for the batter. Add the maple BBQ sauce and the baked cauliflower bites to the medium bowl. Combine to coat the cauliflower in the maple BBQ sauce.

4

Cook the corn and cut the green onion: While the fries are baking, peel the corn and place on the BBQ. Cook 5 minutes, turn the corn and cook an additional 5 minutes or until cooked and slightly roasted. Cut the green onion in 1/2 cm pieces.

5

Garnish & serve: On individual plates, place oven baked fries, BBQ cauliflower and a corn. Spoon about 1 1/2 tbsp of chipotle mayo on each corn and garnish with green onion. Serve.

Bon Appétit!

Nutritional Information

Raspberry summer bowl

Posted on by

This fresh summer dish is a twist on a deconstructed fresh roll. It is filled with smoked tofu, crunchy carrots, radishes, fresh romaine and chewy noodles. The bowl is topped with a zesty raspberry ginger sauce featuring OLiV’s lime EVOO and loads of raspberries. If you are craving something fresh, light and yet filling ready in less than 30 minutes, this is perfect! We know you will love it!

Recommended Wine Pairing

BURIED HOPE CABERNET SAUVIGNON
Full-bodied wine with notes of spicy oak, sweet plum and cassis.
Region: California, USA
Colour: Red
Alcohol: 14.5%
Price (SLGA): $15.47

CONO SUR ORGANIC SAUVIGNON BLANC
Mineral and citric, with herbal hints and notes of white flowers and melon on the nose. A balanced wine with a long mineral finish.
Region: San Antonio Valley, Chili
Colour: White
Alcohol: 13.5%
Price (SLGA): $13.15

Featured Saskatchewan Products

Regina Naturopathic

CARROT
1 square meter of carrot production, is adequate to fulfill the vitamin A needs of an adult for 1 year! Plant them in the garden!

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce radishes to kids as they may not like their spicy flavour right away.

Making this recipe with kids?
Ask the child to help by completing step 4:

Garnish & serve

Tools

Ingredients

Included

2 portions

4 portions

medium dry noodle

150 gr

300 gr

smoked tofu

105 gr

210 gr

carrot

75 gr

150 gr

radish

50 gr

100 gr

romaine

1/2

red cabbage

80 gr

160 gr

rapberry ginger sauce

1/3 cup

2/3 cup

salt

1 tsp

2 tsp

water

2 litre

4 litre

Preparation

1

Cook the noodles: In a large pot, bring water to a boil (2 liters, 4 liters) for the medium dry noodles. Add the salt (1 tbs, 2 tbs). When the water is boiling, add the medium noodles and cook for about 7 minutes or until desired tenderness.

2

Prepare the vegetables and tofu: Rinse and dry all produces. Cut the smoked tofu in thin 2 cm cubes. Peel the carrots. Cut the carrot and radishes in thin slices of about 1/4 cm. Cut the romaine in 3 cm thick slices. For your convenience, the red cabbage is already thinly sliced.

3

Finish the noodles: Place a strainer or colander in the sink. Place the medium dry noodles in the strainer or colander. Rinse the noodles. Drain and set aside. The noodles will be room temperature when served.

4

Garnish & serve: In individual serving bowls, place the lettuce, top with the noodles, red cabbage, carrots the radish and top with the smoked tofu, drizzle with Raspberry ginger sauce.

Bon Appétit!

Nutritional Information

BBQ jackfruit tacos

Posted on by

Say hello to Jackfruit! This amazing ingredient can look and tastes exactly like pulled pork. Jackfruit became a go-to in the plant-based lifestyle a few years ago and is now loved by carnivores as well as vegetarian. You can even find delicious Jackfruit tacos at la Bodega Tapas in Regina! We can’t wait for you to try this recipe and discover this secret ingredient. The BBQ jackfruit is cooked in adobo spice and coated with a delicious home made maple BBQ sauce. The tacos are topped with red cabbage, cilantro, radishes and fresh lime.

You will need:

Preparation

1

Prepare the jackfruit and onion: Separate the “meat” of the jackfruit from the seeds and core. The core is more dense and white than the “meat”. Cut the core and, with your fingers, remove the seeds of the jackfruit.

Cut the onion in small dices.

2

Cook the jackfruit: Lightly oil a pan on medium-high heat. Cook the onion 5 minutes.

Add the adobo spice, the jackfruit “meat” and (1/2 cup(2p), 1 cup(4p), 1 1/2 cup(6p) of water.

Cover. Reduce the heat to medium-low and cook for 20 minutes. If needed, add water to ensure the pan is never dry.

3

Prepare the toppings: Wash and rinse all produce. Cut the radishes in thin slices. Cut the lime in wedges and roughly chop the cilantro. Thinly slice the red cabbage.

4

Heat the taco shells:Place a taco shells on a plate and cover it with a damp paper towel. Alternate taco shells with paper towels.

Microwave on high for 30 seconds to 1 minute, depending on the quantity.

5

Finish the filling: Use a fork and press on each piece of jackfruit. The fruit will separate in many small segment that look like pulled pork*. Add the maple BBQ sauce to the jackfruit and combine.

*If the filling in too liquid, increase the heat to high and stirn continuasly until desired texture.

6

Assemble:Fill each taco shells with the BBQ pulled jackfruit, radish, and red cabbage. Garnish with cilantro. Serve with lime wedges.

Bon Appétit

Ingredients

Included

2 portions

4 portions

6 portions

jackfruit

1 can

2 cans

3 cans

onion

1 small

1 medium

1 large

adobo spice blend

1/2 tsp

1 tsp

1 1/2 tsp

red cabbage

50 gr

100 gr

150 gr

radish

50 gr

100 gr

150 gr

cilantro

3 gr

6 gr

9 gr

lime

taco shell

maple bbq sauce

1/3 cup

2/3 cup

1 cup

water

1/2 cup

1 cup

1 1/2 cup

oil*

1/4 tsp

1/2 tsp

3/4 tsp

salt*

1/4 tsp

1/2 tsp

3/4 tsp

pepper*

1/8 tsp

1/4 tsp

1/2 tsp

Health Fact

Regina Naturopathic

Dr Craig Herrington, Naturopath

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Get kids in the kitchen
Get those kids in the kitchen! Little ones as yound as two years old can help with meal prep. When kids help prepare food they may be more likely to try the same food at the table.

Cooking for kids?
Go easy on the fresh cilantro as kids may not like it’s flavour.

Making this recipe with kids?
Ask the child to help by completing step 6:

Assemble & Serve

Recommended Wine Pairing

PELEE ISLAND GEWURZTRAMINER
Pale straw/yellow colour; floral, ripe peach, honey and lychee fruit aromas; off-dry, light to medium bodied, softly structured with balanced acidity, flavours of honeysuckle, rose water, pear, citrus and lychee; hints of spice on the finish.
Region: Canada
Colour: White
Alcohol: 12.5%
Price (SLGA): $12.99

STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62

Tags

Note: We cannot guarantee any dish is allergen free.

Weight Watchers Smart Points

Nutritional Information

Sweet potato, chickpea & corn taco

Posted on by

It’s taco time! Try these delicious and discovery tacos filled with roasted chickpeas, sweet potato, sweet corn, fresh tomatoes topped with lime, cilantro and guacamole crema. These tacos are light, fresh and Zesty! The perfect combination to add a touch a sunshine in your day.

You will need

Preparation

1

Cut & cook the sweet potatoes: Preheat the oven to 400F. Peel and dice the sweet potatoes in 1 cm dices.

Place the sweet potatoes on a lined baking sheet. Drizzle with oil. Season with adobo spice and salt & pepper. Combine. Cook 20 minutes.

2

Roast the corn & chickpeas: Add the corn & chickpeas to the sweet potatoes. Drizzle with oil. Season with salt & pepper. Combine. Cook for an additional 10 to 15 minutes.

3

Prepare the toppings: Wash and rinse all produce. Cut the tomato in small dices. Cut the lime in wedges and roughly cut the cilantro.

4

Heat the corn tortillas: Heat a pan on medium high. Keep the pan dry – do not add oil – place 1 or 2 corn tortilla in the pan for 15 to 30 seconds on each side. Use tongues to flip them.

Place the warm corn tortilla in a clean towel and wrap them so they stay warm.

Note: When heating the tortilla you will notice a toasty smell and a few darkened spots – you are doing it right! Heating the corn tortilla is important to reduce chances of the tortilla breaking and makes them taste great.

5

Assemble & serve: In each corn tortilla, place the roasted sweet potatoes, chickpeas and corn. Top with tomatoes, cilantro, and guacamole crema. Serve with lime wedges.

Ingredients

2 portions

4 portions

6 portions

adobo spice blend

1/2 tsp

1 tsp

1 1/2 tsp

sweet potato

300 gr

600 gr

900 gr

corn & chickpeas

220 gr

440 gr

660 gr

cilantro

3 gr

6 gr

9 gr

lime

tomato

corn taco shell

guacamole crema

60 ml

120 ml

180 ml

Recommended Wine Pairing

BODEGAS SALENTEIN PORTILLO SAUVIGNON BLANC
Fruity nose with aromas of white peach and grapefruit. Flavours of nectarine, citrus and under ripe mango in front of a cleansing, citrus-driven finish.
Region: Argentina
Colour: White
Alcohol: 13.5%
Price (SLGA): $15.69

Dr Craig Herrington, Naturopath

Owner of Regina Naturopathic

AVOCADO
One half of an avocado contains nearly 500mg of potassium. More than a medium size banana!

Cooking with Kids

Lacey Engel, Registred Dietician

Owner of Beyond Baby Nutrition

Yum foods
Serve “yum” foods with new food. When your child sees food they recognize it may entice them to explore other, new foods too.

Cooking for kids?
Go easy on the adobo spice blend as kids may not like it’s spicy flavour.

Making this recipe with kids?
Ask the child to help by completing step 6:

Garnish & Serve

Tags

Note: We cannot guarantee any dish is allergen free.

Health Fact

Nutritional Information

Peach tamarind almonds

Posted on by

This beautiful sun filled dish is sure to please everyone at the dinner table. Peaches, bell peppers, tamarind almonds, wild rice medley and spinach come together in the dish to create a burst of flavours. The dish is topped with peach honey and white balsamic dressing.

Featured Saskatchewan Producers

You will need:

Preparation

1

Prepare & cook the rice: In the sink, place the wild rice and brown rice blend in a strainer and rinse it well.

In a pot, add the wild rice and brown rice blend, water (1 1/3 ^2P , 2 2/3 cups ^4P, 4 cups ^6P). Season with salt & pepper. Combine. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Roast the chickpeas: In an oiled saucepan on medium heat, add the mustard apricot chickpeas. Season with salt & pepper. Cook 5-8 minutes, stirring regularly.

3

Prepare the toppings: Wash and rinse all produce. Cut the bell pepper and peach in small dices. Roughly cut the tamarind almonds.

4

Serve: In individual bowls place the wild and brown rice, mustard apricot chickpeas the spinach, peach and bell pepper. Garnish with the peach, honey, white balsamic dressing and the tamarind almond. Serve.

Note: this dish is also delicious the following day. Add the dressing just before service to ensure the vegetables and fruit stay crunchy.

Bon Appétit!

Ingredients

2 portions

4 portions

6 portions

wild rice & brown rice blend

2/3 cup

1 1/3 cup

2 cup

spinach

50 gr

100 gr

150 gr

peach

bell pepper

tamarind almond

3 tbsp

1/3 cup

9 tbsp

Peach honey white balsamic dressing

1/3 cup

2/3 cup

1 cup

mustard apricot chickpeas

220 gr

440 gr

660 gr

Dr. Herrington's Health Fact

Regina Naturopathic

ALMONDS

One of the best nutritional changes you can make is adding 1 oz (~23) of nuts to your daily diet. Almonds are high in fibre, healthy fats, vitamins, and minerals like magnesium. A recent review of over 800,000 people found that just 1 small handful of nuts daily reduced heart disease rates by 21% and cancers by 15%! Diabetes was reduced 40% and infectious diseases 75%. Simply put, when you eat almonds (or other nuts that you enjoy), good things happen!

Cooking with Kids

Cooking for kids?
Feel free to slowly introduce new vegetables to children.

Making this recipe with kids?
Ask the child to help by completing step 1, 3 & 4.

Add the wild rice and brown rice blend to the water.
Add the chickpeas to the saucepan
Serve

Recommended Wine Pairing

HERITAGE ROAD BLOODSTONE SHIRAZ GRENACHE
Aromas of black pepper, blueberry and plum fill the glass. Flavours of ripe fruit, mulberry and blackberry finished with spicy pepper and creamy vanilla oak characters. This balanced shiraz shows rich fruit characters, a medium body and good persistence
Region: South Autralia
Colour: Red
Alcohol: 13%
Price (SLGA): $14.65

LIVING SKY WINERY RHUBARB
Mellow earthy rhubarb with a delightfully light, lemony touch.
Region: Perdue, Saskatchewan
Colour: White
Alcohol: 12.7%
Price (SLGA): $23.30

Tags

Note: We cannot guarantee any dish is allergen free.